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Thanks Nick, I completely was not feeling it, but ran after it any way and got that sucker.

Originally Posted by f=ma

nice squatting man... why are you benching the day before bench day ?

late on the video.. did not like that video except for tony montana part.. which was pretty amusing

There won't be an actual bench day this week for me until Thursday, not going to put the arm under 100% workload for a few more days. Just gonna squat and DL this week until Thursday, then bust it open(not my arm, but my bench press, ha) I'm not huge on rap at all but the vids of those guys I've seen are pretty alright/funny stuff.

Originally Posted by StLRPh

Nice squat PR!

Thanks man, felt good. It isn't much, but I like it.

Originally Posted by Off Road

Big, big squats Mark. Nice.

Thanks John, I wasn't expecting any progress on squats. The last PR I did with knee sleeves on, don't know how much, if at any that helped, but was able to go sleeveless this morning and get 430. Felt good.

Originally Posted by SCmmaFAN

Excellent work on killing the squats and hitting a PR.

Thanks man, felt good pretty much the entire workout, then after sit ups, I passed out in the tub. Woke up, crawled to bed and was gone. Got some pretty good sleep last night.

Weight is 351.6 this AM, considering it's 2 days after refeed, I'm happy with that. I dropped like 3.8lbs water weight over the last 24 hours and I'm happy with sitting at just above 350, looking for good progress this week. Gonna play with complexes and a sole conditioning day this week, I'm sure that'll have a good effect on the scale as well.

Yeah I really enjoyed the suitcase deads, I wanna do more. I can't go heavy on them though, I think it kills grip, but we'll work on that. I did them last night with a curl bar and had better luck than with the barbell, balancing them was easier.

A quick lil diddy tonight after work with the wife. Nothing spectacular, but was moving, complexes and such.

405 x 1 Felt heavy, was hoping to at least match my PR tonight, just to prove to myself I can, and that I was back. I really wasn't feeling 425...so...
430 x 1 Light weight mutha fucka. +5lb PR after not squatting for a week. Moved faster than 405. I just said to myself, self...you're going to squat 430 tonight, you're going to get deep, dig deep, and squat this damn weight. Gotta lift big to get big and strong!

Yeah it did, the 3rd set really starts burning the lower back around the deads. Hopefully, even though it's light weight, it'll help with my deadlifts, that and the added ab work.

Originally Posted by Brian Hopper

Nice little diddy!!! I think I'm going to do stuff like that to help me lose some weight and get into better shape.

Complexes have been my best friend for conditioning and cardio. I can't do prolonged treadmill crap, I just get so freakin bored. Sled pulls, prowler pushing, complexes etc really get the heart rate up, plus incorporate weights, just more fun. A guy at metroflex makes prowlers for about $250, and they're damn solid, made real nice. Gonna get one from him eventually.

Originally Posted by hug dog

405 x 1 Felt heavy, was hoping to at least match my PR tonight, just to prove to myself I can, and that I was back. I really wasn't feeling 425...so...
430 x 1 Light weight mutha fucka. +5lb PR after not squatting for a week. Moved faster than 405. I just said to myself, self...you're going to squat 430 tonight, you're going to get deep, dig deep, and squat this damn weight. Gotta lift big to get big and strong!

Heck yeah. That is the way to push through it. Congrats!

Thanks HG. I didn't want to get buring under 430, haha. I had doubts, then just cleared them away, got pumped up and got to work.

AM Weight 349.0. Still losing consitently each morning. Really think that the added conditioning work on off days is helping a ton. I hadn't done any conditioning at all during this diet, but still lost a few lbs here and there. Well 26lbs total with no conditioning, but now I wanna step it up. I don't think 300 even by August is possible, but I'm still shooting for 315 by then. Just have to see. As long as I'm losing, I'm not caring too much about certain goals by certain days. August will be my first meet, and my bench is pathetically weak I'm not even worried about anyone else, just in it for me. I've been watching Branch Warrens train insane DVD almost every night, different segments. I figured it'd be something different, but the damn guy trains like that every day. He's in the gym with us on Thursdays doing legs with Matt Lehr and Dexter Jackson, and all 3 of those guys are usually going balls to the wall, freaking intense.

Complexes have been my best friend for conditioning and cardio. I can't do prolonged treadmill crap, I just get so freakin bored. Sled pulls, prowler pushing, complexes etc really get the heart rate up, plus incorporate weights, just more fun. A guy at metroflex makes prowlers for about $250, and they're damn solid, made real nice. Gonna get one from him eventually.

LOL, I'm the same way. I hate getting on treadmills because after 10 minutes I want to get off. I would much rather pull a sled or push the prowler.

As long as you are losing the weight the right way, then it's all good. I think 315 by August is a good goal for you. Then 300 will be right around the corner.

Yeah, 315 by August just sounds good to me. 300 sounds like a stretch, and I try, though not always succeed, to set realistic goals. What good are unrealistic fantasized goals? Gotta keep it real. 315-320 by August is what I'd like to see, anything less would just be an added bonus. Anything more, well we just gotta work hard all summer long to ensure that doesn't happen now don't we.

Originally Posted by gatorman2k6

Great work lately Mark! Your dedication and attitude is awesome. Keep up the good work!

Thanks a lot gman, just trying to really stay consistent, and not slack off. Fighting through the injury, hopefully back at 100% now, but still babying it, but after that, and fighting through it, makes me feel good about myself and not just saying it hurts and not lifting at all.

Originally Posted by Brian Hopper

LOL, I'm the same way. I hate getting on treadmills because after 10 minutes I want to get off. I would much rather pull a sled or push the prowler.

Yup, I go 10-15 minutes of jogging and I wanna hulk smash the damn thing.

Back was feeling a bit tight, so decided to go to the gym on my lunch break and do a little bit of work. Did several sets/styles of pulldowns, just loosening up the arms/shoulder/chest/back. Feels better. Ready for deadlifts in a few hours, hopefully 585 off 7inch blocks will fly.